This egg white frittata recipe is an easy high-protein breakfast made with fluffy egg whites, spinach, bell pepper, tomatoes, onion, and feta. Everything cooks in one oven-safe skillet, making it ideal for breakfast, brunch, or meal prep.
What Ingredients Do You Need for an Egg White Frittata?
You need egg whites, vegetables, seasoning, and a little cheese. Cooking the vegetables first helps prevent a watery frittata.
Ingredients
- 2 cups liquid egg whites
- 1 tablespoon olive oil
- ½ red bell pepper, diced
- ¼ small onion, diced
- ⅓ cup cherry tomatoes, halved
- 2 cups baby spinach
- ⅓ cup crumbled feta
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- Pinch of red pepper flakes, optional
You can use carton egg whites or separate fresh eggs.
How Do You Make an Egg White Frittata?
Cook the vegetables first, add the egg whites, then finish the frittata in the oven.
Egg White Frittata Recipe Card
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4
Course: Breakfast, Brunch
Instructions
- Preheat the oven to 375°F (190°C).
- Heat olive oil in a 10-inch oven-safe skillet.
- Add onion and bell pepper. Cook for 3–4 minutes.
- Add tomatoes and cook for another minute.
- Add spinach and cook until wilted.
- Whisk egg whites with garlic powder, salt, and pepper.
- Pour the egg whites over the vegetables.
- Cook over medium-low heat for about 2 minutes.
- Sprinkle feta over the top.
- Transfer the skillet to the oven.
- Bake for 10–14 minutes, until the center is just set.
- Rest for 5 minutes before slicing.
Final Tips
Do not leave excess vegetable liquid in the skillet before adding the egg whites.
Avoid overbaking. Egg whites can become rubbery when cooked too long.
Let the frittata rest before cutting so the slices hold together.
How Do You Keep an Egg White Frittata From Becoming Watery?
Cook moisture out of the vegetables before adding the egg whites.
Spinach, tomatoes, mushrooms, and zucchini can release a lot of water during cooking. Sauté them until there is no visible liquid left in the skillet.
Before adding the eggs:
- Spinach should be wilted.
- Peppers and onions should be softened.
- Tomatoes should lose some surface moisture.
- No liquid should be pooling in the pan.
This simple step makes the frittata firmer and easier to slice.
How Do You Make Egg White Frittata Fluffy Instead of Rubbery?
The key is gentle heat and shorter cooking time.
Use medium-low heat on the stovetop and finish the frittata in the oven. Remove it once the center is set rather than waiting for the top to become deeply browned.
Egg whites contain very little fat, so overcooking can quickly make them firm or rubbery.
Do You Have to Cook the Vegetables First?
For most vegetables, yes.
Onions, peppers, mushrooms, zucchini, and similar vegetables should be sautéed first. Spinach only needs enough time to wilt.
Pre-cooking improves flavor and also prevents excess moisture from collecting inside the frittata.
Can You Use Carton Egg Whites for Frittata?
Yes. Liquid carton egg whites work very well for frittatas.
Use about 2 cups for this recipe. Carton egg whites are especially convenient because you do not need to separate a large number of eggs.
Fresh egg whites can also be used.
What Can You Add to an Egg White Frittata?
The basic recipe is easy to customize.
Try:
- Spinach and feta
- Mushroom and onion
- Broccoli and cheddar
- Asparagus and Parmesan
- Roasted pepper and mozzarella
- Zucchini and goat cheese
- Cooked chicken and spinach
Keep the total amount of fillings moderate so the frittata still holds together.
Any meat should be fully cooked before adding it.
Can You Make Egg White Frittata Ahead of Time?
Yes. Egg white frittata is a good meal-prep breakfast.
Let it cool, cut it into portions, and store the slices in an airtight container in the refrigerator for up to 3–4 days.
Reheat individual slices in the microwave or in a covered skillet over low heat.
What Should You Serve With Egg White Frittata?
Serve it with simple breakfast or brunch sides such as:
- Whole-grain toast
- Avocado
- Fresh fruit
- Roasted potatoes
- Green salad
- Yogurt
Because the frittata already contains egg whites and vegetables, you do not need complicated sides.
What Are the Most Important Egg White Frittata Tips?
For the best egg white frittata recipe, focus on three things:
Cook watery vegetables before adding the eggs.
Use moderate heat instead of high heat.
Remove the frittata as soon as the center sets.
These small steps help produce a soft, sliceable frittata instead of one that is watery or rubbery.
Egg White Frittata Recipe
Ingredients
Method
- Preheat the oven to 375°F (190°C).
- Heat the olive oil in a 10-inch oven-safe skillet over medium heat.
- Add the diced onion and bell pepper and cook for 3–4 minutes, until slightly softened.
- Add the cherry tomatoes and cook for another 1 minute.
- Add the baby spinach and cook until wilted and excess moisture has evaporated.
- In a bowl, whisk the egg whites with garlic powder, salt, black pepper, and optional red pepper flakes.
- Pour the seasoned egg whites evenly over the cooked vegetables.
- Cook over medium-low heat for about 2 minutes, allowing the bottom to begin setting.
- Sprinkle the crumbled feta evenly over the top.
- Transfer the skillet to the preheated oven.
- Bake for 10–14 minutes, or until the center is just set.
- Remove from the oven and let the frittata rest for 5 minutes before slicing and serving.
Notes
- Cook moisture-rich vegetables before adding the egg whites. Excess liquid can make the frittata watery.
- Do not overbake. Egg whites can quickly become firm or rubbery when cooked too long.
- Remove the frittata once the center has just set.
- Allow it to rest for about 5 minutes before slicing so the pieces hold together better.
- Carton egg whites work well; the article uses 2 cups for this recipe.
- For meal prep, cool and refrigerate portions in an airtight container for about 3–4 days.
FAQs
Can I make a frittata using only egg whites?
Yes. A frittata can be made entirely with egg whites. Vegetables, herbs, spices, and cheese add flavor.
How many egg whites equal 2 cups?
Two cups of egg whites is roughly the amount from about 16 large eggs. Carton egg whites are easier for this quantity.
What temperature should I bake an egg white frittata?
Bake this recipe at 375°F (190°C) after briefly setting the eggs on the stovetop.
Why is my egg white frittata watery?
The vegetables probably released too much moisture. Cook them until excess liquid has evaporated before adding the egg whites.
Why is my egg white frittata rubbery?
It was likely cooked too long or at too high a temperature.
Can I make egg white frittata without cheese?
Yes. Leave out the feta and add herbs, vegetables, or cooked lean meat instead.
How long does egg white frittata last?
Store cooked frittata in the refrigerator and use it within about 3–4 days.